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  1. #1
    jesse_james's Avatar
    jesse_james is offline Member
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    how does this workout look?

    monday: chest and back
    bench press 3x3, 3x5, 2x12
    incline dumbell press 3x8
    deadlift 3x3, 3x5
    front pulldowns 3x10
    close grip pulldowns 3x10
    bumbell rows 3x8
    abs

    tuesday: shoulders and biceps
    barbell behind neck press 3x8
    dumbell shoulder press 3x10
    lateral raises 3x12
    shrugs 3x20
    rear deltoid raises 3x12
    barbell curls 3x10
    seated dumbell curls 3x20
    21's 3x21

    wednesday: triceps and calves
    lyin tricep extensions 3x10
    tricep pulldowns 3x10
    weighted dips 3 x25
    close grip bench 3x12
    abs

    thursday: legs
    back squats 3x8
    front squats 3x3
    leg extensions 3x15

    friday: chest and biceps
    abs

    saturday and sunday rest day, any advice would be thankfull

  2. #2
    Quake is offline Member
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    Add in upright rows for shoulders day, shrugs is only one angle on your traps, and alternate the shrugs from seated to standing shrugs each week to give that different angle. What are you doing for calves? You could use a Friday as an alternate day to change what you double exercise each week. E.g.

    Week 1 - chest & biceps
    Week 2 - triceps & back
    week 3 - shoulders & chest etc etc

  3. #3
    jesse_james's Avatar
    jesse_james is offline Member
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    thanx for advice, for calves i do standing raises and seated raises, am i hittin all areas of my shoulders? i wnt 2 be doin anterior, posterior and lateral aswell as my traps, wot area will uprite row be doin?

  4. #4
    Hooligan's Avatar
    Hooligan is offline Associate Member
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    Yeah dude not bad--just make sure you're mixing it up...exercises, rep range, TUT, etc. Keep your body guessing.

  5. #5
    Quake is offline Member
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    Try front raises instead of/aswell as lateral raises as you are already hitting your mid delts with the presses, or alternate one of the presses for the raises each week. Alternating is probably the better idea as your delts will not get used to your workouts and this should make for better growth and gains.
    Last edited by Bouncer272001; 06-21-2004 at 03:13 AM.

  6. #6
    Quake is offline Member
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    Upright rows are for your traps mainly however other muscle groups play a smaller part too. try using some cable movements in your lateral raises as these are even better at isolating each delt, depending on the angle you stand to the path of the cable you can choose which delt to hit the most.

  7. #7
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    Dont flame me, but i'd read up on upright rows, and dangers they may cause to the RC...most people who are into it for the long run, will stay away from Upright rows, because if u are going 'too high' the shoulder is actually starting to rotate and can cause injuries later....RC injuries are cumulative and dont happen when working out, usually take a long time to develop and become injuries...i personally (again, in my opinion) dont feel they are neccesary in my workout, and i'd rather avoid the injuries....but i know a lot of people do like them.

    Also Weighted pullups are superior to Lat pulldowns IMO...

    Is 'bumbell rows' dumbell rows? I'd prefer bent over BBrows if it was me, i've seen better gains on them.

    Also, again on the injury train...the military press behind the neck....Im a firm believer in not doing anything (press/pullups/downs) behind the neck, as it can cause injury....

    and i'd add that 3 exercises should be enough for tri's..

    just my 2cents

  8. #8
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    Quote Originally Posted by Hooligan
    Yeah dude not bad--just make sure you're mixing it up...exercises, rep range, TUT, etc. Keep your body guessing.

    definetly, its very important to mix it up

  9. #9
    Hypertrophy's Avatar
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    I agree with Fame here. Upright rows can cause shoulder irritation and presses or pulls behind the neck cause shoulder impingement.
    All you can say is try them and see if they aggrevate your shoulders.
    Good luck

  10. #10
    Quake is offline Member
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    One arm rows and bent over rows are both the mutts nutts when it comes to lats. In my experience one arm rows are more exhausting, this being the reason why some people shy away from them. What exhausts you in the gym is usually good for you. Give the one arm rows another go for a while and tell me you don't get hellish lat spread off of them. Make sure you really let your lat stretch on the negative.

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